Are Olives Keto-Friendly?

Are Olives Keto-Friendly?

Ketogenic diet is very popular as the type of dietary regimen wherein a person only consumes meals that contain low-carbohydrates but high-fat, adequate-protein foods.

At first, it may seem challenging for some, but the keto diet is one of the most promising and efficient ways to lose weight.

Now, if you’re thinking of keto diet as your go-to plan, you should know that there are a good number of foods that are not allowed. For example, foods that have a lot of sugar is absolutely restricted because the goal is to lower your carbs intake by replacing it with fats and proteins.  

Meanwhile, the most well-known keto-friendly foods are avocados and olives. 

Nutritional Content of Olives

Olives are usually present in salads, sandwiches, and stews as one of the main ingredients.

But what people don't know is the fact that it's particularly known for its health benefits such as preventing various diseases and increasing people's life span. 

Olives are extracted to be turned into an oil that is composed of healthy fats.

These healthy fats are good for the body because it lowers cholesterol and reduces the risk of heart disease. 

More importantly, olives are also a good source of dietary fiber since it contains 3.30 grams of fiber per 100 grams of canned or bottled green olives. 

In addition to this, it's also rich in other minerals such as iron (0.49 milligrams per 100 grams) and copper (0.12 milligrams per 100 grams).

Both of which contributes to the production of red blood cells and prevent risks for cardiovascular diseases.

Are Olives Keto-Friendly?


Planning your keto diet won’t be an easy task since it has restricted its components from too much carbohydrates.

Luckily, olives are definitely keto friendly since it is one of the few packaged foods that contains a low count of calories and carbohydrates.

Olives Alternatives

For some people, olives aren’t that palatable because of its salty taste and oily texture.

In this case, you may consider some alternatives that can surely replace the nutrients that you can get from it. 

First off, nuts can also provide polyunsaturated omega-3 fatty acids, and Vitamin E, zinc, and also a good amount of fiber. 

It's also one of the most convenient snacks that can be easily bought in groceries compared to olives. 

Another one is the sun-dried tomatoes, it is also rich in Vitamin C and lycopene, with minimal sodium and fat. Sun-dried tomatoes offers a dry texture but chewier, and offers a sweet-tart flavor, unlike the salty flavor of olives. 

But if you want an alternative ingredient that is similar to olives, you can also try capers. 

Capers taste is very unusual for some because of its tangy and lemony flavor, but like the olives, it is also packed with vitamins and has a good amount of fiber.

Ideal Portion for Eating Olives

To be precise, an olive approximately weighs 4-5 grams and an average serving of olives most likely weighs 15-20 grams, which is in total 4 or 5 pieces of olive and is equivalent to 30 grams of calories.

However, in a normal serving of olives (20 grams), there are 1.25 carbohydrates, and since it's made up of fiber, there are about 0.7 grams of fiber in it, and 0.5 grams of salt. 

Too many olives can cause gain weight because it can exceed the maximum count of calories, which is 50 grams per day. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.